Because of common grace, secular researchers and psychologists can offer us trenchant insights on the spiritual life.

I have long been interested in forgiveness (particularly HOW we do it) because it is one of the fundamental practices of Christ-followers (Jesus wants us to do it every time we pray!!) and because I do not find it easy. (Does anyone?)

I was fascinated by this article in the Atlantic on the physical and mental health benefits of forgiveness, as well as it in its practical left-brain analysis of how to forgive. Here’s a potted version.

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Everett Worthington, a professor of psychology at Virginia Commonwealth University, researches the psychology of forgiveness (a process which gained personal impetus after his 78 year old mother was burgled, raped, and bludgeoned to death).

Worthington uses the memorable five step REACH method of forgiveness.

First, you “Recall” the incident, including all the hurt.

Then you “Empathize” with the person who wronged you.

Then give them the “Altruistic Gift” of forgiveness, maybe by recalling how good it felt to be forgiven by someone you yourself have wronged.

Next, “Commit” yourself to forgive publicly by telling a friend or the person you’re forgiving.

I have found the process very helpful, and now go through it whenever a memory which makes me angry surfaces (and, to be honest, I am surprised by how often such memories do surface!!). Sometimes, by the time I have tried to have empathy with the aggressor, I have understood why they acted as they did, and have already forgiven them!

Holding onto your decision to forgive is crucial. For feelings of anger will surface. It doesn’t mean your previous forgiveness was a failure. It just means you must forgive again to prevent reinjury to yourself, retraumatizing yourself. It’s like a decision to run must be followed up by actual running (alas!).

Worthington says there’s a sizable and immediate mental-health boost as we forgive and release angry memories which surface, and that an eight-hour forgiveness workshop can reduce subjects’ depression and anxiety levels as much as several months of psychotherapy would.

Forgiving people are markedly physically healthier than unforgiving ones, the article says. A 2005 study published in the Journal of Behavioral Medicine found that participants who considered themselves more forgiving had better health across five measures: physical symptoms, the number of medications used, sleep quality, fatigue, and medical complaints. The study authors found that this was because the process of forgiveness tamped down negative emotions and stress.

“The victim relinquishes ideas of revenge, and feels less hostile, angry, or upset about the experience,” the authors wrote.

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In marriage, when the “victims” of a fights respond peacefully, both their blood pressure and their partner’s blood pressure is lower; granting and receiving forgiveness seemingly brought down the tension level of the entire marriage, whether the instigator of the fight had tried to make amends or not. “The power to grant forgiveness (and its benefits) rests with victims,” the authors concluded.

Other research shows that “when study subjects were told to mentally rehearse a hurtful memory in a resentful way, versus an empathetic and forgiving way, they had faster heart rates and larger blood pressure changes. They also showed more tension in their facial muscles.

When someone holds a grudge, their body courses with high levels of cortisol, the stress hormone. When cortisol surges at chronically high levels for long periods of time, Worthington says, it can reduce brain size, sex drive, and digestive ability.”

“Perhaps most surprisingly, though, forgiveness can also help with things that have nothing to do with physical or mental health.

“In a study recently published in Social Psychological and Personality Science, 46 participants were divided into two groups: One set were asked to write about a time when someone wronged them and they forgave the person, and the other group was asked about a time when they did not forgive the offender. Afterward, all of the subjects were led outside to gaze upon a large hill. The “unforgiving” group thought the hill was about 5 degrees steeper than the forgiving group did. Then, all the participants were asked to jump up and down. The forgiving group jumped seven centimetres higher, on average.

The experiments showed how a grudge can weigh a person down—literally—says Ryan Fehr, an author of the study.

“If you’re primed with having a heavy burden, it makes you feel heavy,” he said.”

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Importantly, the article goes on to note that there is a difference between forgiveness and accepting unrepentant behaviour. You release the injury, but do not need to put yourself in a position to be reinjured. As Anne Lammott says, “Forgiveness means it finally becomes unimportant that you hit back; you’re done. It doesn’t mean that you want to have lunch with the person!” A crucial distinction!

A common trick, less cruel than the others though, is this. The elephant is initially chained to a tree with heavy chains. Later, however, the mahouts don’t bother to attach the chain to the tree. The elephant, however, stands motionless or paces for long hours believing himself to be chained. However, all it takes for him to be free is to gallop away; he can trample those who cruelly abused him and crushed his spirit while he was chained.

That’s us sometimes, chained when we can so easily be free.

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The biggest chain which binds people to ugliness they do not wish to be bound to?

It is when we cannot forgive, and so people who do not deserve that honour inhabit our hearts and emotions.

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One way to tell what a blogger, or preacher, struggles with is to scroll through a few years of her posts or sermons. We write our obsessions. We teach best what we need to learn the most.

Forgiveness, very sadly, does not come easily to me.

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How do we cut the chains that bind us? How do we forgive?

We need the grace of God. Forgiveness is as hard to accomplish by an act of will as breaking a drug, alcohol or nicotine addiction by an act of will (though all of these are possible).

Forgiveness is terribly hard, and when you have done so, you have the same relief as when you have tidied a cluttered room.

You sleep so soundly. You sleep so deeply. You sleep so well.

* * *

This is the best way I know of cutting the chains which bind you to those who have injured you. You say, “Yes, you have sinned against me; you have deceived me; you have lied about me… whatever, whatever. But I will not hold it against you. I will even pray that God blesses all the goodness in you and uses it for his Kingdom. My raw emotions sometimes feel that you deserve to be cursed not blessed, but I do not want the toxins of such sentiments in my mouth or heart. So I bless you in the name of Jesus. Go and be blessed.”

Phew. And in those simple words, the act of blessing, you are free.

* * *

And tomorrow, your tiny un-elephant brain may forget the beautiful resolutions of today, the glorious transaction of today, and get all bitter again.

Don’t be surprised, dear reader. It’s par for the course. It’s called being human.

So, dear one, do it all over again. Cut the chain of grievance once again. Pray blessing on those who have injured you once again. It does not seem that they deserve it, but you, oh child of God, deserve peace, oh yes, you do.

Penelope Swithinbank, an Anglican spiritual director and retreat leader, once told me an excellent way to get over the hump of forgiveness.

Like many people, I can struggle to forgive for years, for decades, re-injuring myself in the process–so much so that I am included to think of forgiveness as a miracle God does for us, a surgery he performs in our hearts, rather than something we do by an act of will. But of course, it’s both!

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Penelope mentioned an idea from The Spiritual Exercises of Saint Ignatius. Ignatius says that the best way to straighten a bent twig is not to force it into an upright position. It will merely snap back to its former position.

The way to straighten a bent twig is to deliberately bend it in the opposite direction. And then, when it springs back, it will move to an upright position.

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The application: If you are struggling with forgiveness, the best way to forgive is—breathe deeply now!!– to pray to be given a love for that person. The best way to forgive is to bless them.

Yes, request a blessing on them, because the way they have treated you is not the whole truth of their characters. Pray a blessing on them because God commands you too. Pray a blessing on them because that’s the kind of person you want to be, a person who is a blessing.

Bless them and release them, for your own sake, so you no longer have to heft around the gorilla of grudges on your back.

Forgive completely because you are no longer going to sip old stale poison, and hope it kills them.

Forgive because you not going to have any cancer in your heart, no, not even a little. You are going to flush out the toxicity of tedious old grievances and grudges.

Unlock the prison doors, and release the sulky captive who could not forgive, who happens to be you, yourself. Release her into the open sunshine of God’s love.

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Yes, that is the quickest way to forgive. Bending the other way. Hold your breath, jump into the pool of God’s love, and forgive the one who has wronged you. Bless her from your heart, before you think better of it.

As a journalist I meet all kinds of people. I usually want to make people look their best. Sometimes it’s harder, because some people don’t help themselves. They’ve already decided all journalists are sour people who want to focus on the worst aspects of life. There are people who make it clear that they don’t want to talk to me in case I write about them, and then take umbrage when I do what they want and ignore them. Usually these are people who have nothing interesting to say anyway.

And then there are people who have such an amazing story to tell that meeting them has changed my view of the world.

Ray Rossiter is one of those people. I first met Ray when I called him about an exhibition that the Imperial War Museum North was hosting about the experiences of prisoners of the Japanese during World War II. Lots of men were interviewed for that exhibition. They all had fascinating tales to tell, but there was something about Ray that stuck with me. It was in the small things. For example, some men understandably said that they could never eat rice again after their experience. Ray said: “I love rice, it kept me alive.”

When I spoke to Ray he asked if I was going to visit him. Given the time constraints of my news desk I couldn’t. Then he told me that his wife had dementia and he was the sole carer. I realised that he probably wasn’t getting out of the house much at all, so I said that while I couldn’t visit him in work time, I would go to see him. I suppose I went to his house the first time because I felt sorry for him and his situation, but as time went on Ray was to touch my heart in a way that I could never have expected.

As a journalist I was used to people calling me to ask me to fight their corner, seek justice for a wrong done to them, even if it was simply to expose it. I’d hear people describe anything from a cross word between friends to the most heinous of crimes as unforgiveable. Yet, here was a man who had suffered unimaginable wrongs and he carried no bitterness. As Christians we talk about forgiveness all the time, but it can feel quite abstract. When we actually witness it lived out, as Ray is doing, it is life-changing.

When Ray talks about the war he says: ‘I felt that God was there all the time, his love shining through the actions of men, one for another. He was there in every kindness, every act of compassion – it is how we survived. It was often said: “It’s every man for himself in here,” but in reality nothing was further from the truth. We depended so much on one another for encouragement, morale-boosting and in numerous instances for our very survival.’

The friendships Ray forged in those adverse times were ones which were to last a lifetime. The men he knew then, men who could be cheerful under the most appalling circumstances, were not men who could let bitterness eat into their souls and he didn’t like to see hatred consuming them in this way. It was a big ask, Ray more than anyone knew that, but he wanted to encourage them, for their own sake, to forgive.

‘Even years later it was a taboo subject among our fellows and it wasn’t an easy thing to get across because it’s hard to comprehend just how much there was to forgive,’ he says. ‘We came out of captivity breathing fire and vengeance against the whole Japanese race – all of us believed at that time that it would be impossible ever to forgive them. Yet while every instinct may be screaming at us to hate them for what they did, we have to stifle this natural impulse. We can’t go on hating forever. The happiest people are those who can find it in their hearts to forgive.

“Peace within a person is where it all starts, because the actions of nations are merely the actions of men writ large.”

We can speculate forever about why things happen or why some people do terrible things, but we rarely find the answers we seek. Jesus showed us another way and people like Ray are showing it is possible.

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Thankfully, he’s not alone. Since meeting Ray I’ve met many people who have made forgiveness in a reality in their life. All of them share a desire to make the world a better place, one in which these huge wrongs might never happen in the first place.

It’s a vision that is shared by the Restorative Justice Council, which give victims the chance to tell offenders the real impact of their crime, and holds offenders to account for what they have done, enabling everyone affected by a particular incident to play a part in repairing the harm and finding a positive way forward.

It was through the Restorative Justice Process that Joanne Nodding was able to meet and forgive the man who raped her. She says: ‘Did I hate him? For a while afterwards you could probably say that I did, but you can’t go on living with hate in your heart forever. Well, I can’t anyway. I’m not a person who feels hatred. That feeling isn’t me, or it’s not the me I recognise, and it’s not the me I want to be. Besides, hating him is not going to change what happened.

‘I could sit here, thinking, “God, why has this person done this to me?” Or I could say, “God help me to forgive and help him to have a better life”. Everyone can change and everyone deserves a chance to change. As I see it, I could either hate him for the rest of my life or I could forgive him’.

I can’t begin to understand what Ray and Joanne went through, but the goodness they reflect through their capacity for forgiveness makes me want to live a better life. They’ve made me think about how many opportunities I have each day to either forgive or not, to let go of pain or to let it weigh heavy in my heart.

Do I need to focus on a throwaway remark from a stranger so that it spoils the rest of my day? Can I be more loving, grateful and less critical? Can I focus on the good in people? What I’ve learned is that life can be messy, but we are all given choices every day. In choosing to forgive we are choosing a life of love and gratitude.

Carmel Thomason is a Manchester based writer. She has written Every Moment Counts: A Life of Mary Butterwick (DLT); collaborated with the Archbishop of York, writing the stories for John Sentamu’s Faith Stories; and has contributed to The Way, The Truth and The Life series published by the Teacher’s Enterprise in Education.

The captive falcon soars, riding the winds, reaching for the clouds, until she reaches the limits of her leash. And then, at the will of the falconer, she is reeled down. Earthbound!

The wild eagle, however, soars high, and higher still, effortlessly, soaring on thermal currents, using even obstruction currents to rise higher.

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What’s the leash which prevents us reaching the spiritual heights? That keeps us earthbound?

It’s often our leaden backpack of grudges, resentments, and injuries. Dislikes born of slights, and slight half-forgotten injuries. An attitude of “just you wait, Henry Higgins.” Stuff we just have to release.

How does one forgive? Let go of anger and deep-rooted injury? Funny, though I have done it again and again, I don’t really know how one lets go of deep-seated anger.

For in forgiving, you release a captive, and that captive is you yourself. Nelson Mandela famously said that resentment is like drinking poison and then waiting for your enemy to die. And from what we now know of the toxicity of negative emotions, holding on to resentments may literally mean drinking poison.

Matthew 18 21-35 explains it best. In anger his master handed him over to the jailers to be tortured, until he should pay back all he owed. The one who will not forgive is thrown into prison and tortured.

True? Oh my goodness, absolutely. Have you had the experience of a beautiful meal out or a lovely hike ruined by an argument over past injuries? Or the bitter memories of past injuries surfaces at a trigger, and you express them, and that forest cat is out of the bag, with its claws, re-injuring you all over again? And the injury is almost as painful at the tenth or twentieth recounting as when it first occurred?

Release the forest cat of other people’s sins against you.

If you seek to forgive, and ask God’s help in forgiving, and forgive again and again as you remember the past injury, eventually you will succeed.

* * *

Grace and Forgiveness, a brief 70 page book by John and Carol Arnott is the best book on forgiveness I have read. The writing is deceptively simple and the content deep and transformative, and so, ironically, it takes 2 or 3 readings for it to traverse “the longest distance in the world,”–the 18 inches from head to heart.

The Arnotts say, “When we choose to stop living in grace, like the unmerciful servant, effectively, we are choosing to step outside of the blessing and protection of God and deliver ourselves to “the torturers.” At all costs, then, we want to continue living in grace.”

They go on in this illuminating passage.

There are many Christians today who wonder, “Why does everything seem to go wrong in my life? Why does there seem to be a curse over my life?” There are trying to work out why there doesn’t seem to be any protection over their life.

Often, this is be because they have made the poor choice in their relationships with others to “bury” the hurt and bitterness of past offenses instead of forgiving and releasing these to God. By their choices they have made themselves vulnerable to attack by Satan.

By withholding mercy from others and exercising unforgiveness, they have stemmed the flow of God’s blessing and protection over their lives, leaving them open to assault from demonic forces. Even if someone does the most terrible thing to you, you must never go back to the justice level. It must be grace, grace, grace. Leave justice with God. Do not allow your heart to become hurt, bitter and unforgiving.

Forgive us our debts as we forgive our debtors. Jesus placed the giving and receiving of forgiveness at the absolute center of the Christian life. We simply cannot take forgiveness for ourselves, but withhold it from others. “

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I found this a switching-on-the-lights question to ask myself.

Is there any area of my life in which I am stuck in prison, turned over to the jailors to be tormented? Weight? Household organization? Writing? Waking early?

Is unforgiveness playing a part? Unforgiveness of those who have caused or contributed to the problem? General unforgiveness?

Releasing and forgiving those who have caused or contributed to the areas in which one is stuck may well get me and you unstuck.

Hyperbole, of course, but (Jesus, forgive this crassness!!) if I were to monetize it, learning and practising forgiveness would easily be worth well over £100,000, perhaps £500,000 in a lifetime. No, more!

Speculative, of course, but that’s possibly the monetary value of the immense productivity which would result from keeping one’s mind free of emotional turmoil and the petty resentments and grievances which so distract and drain one.

And imagine the creativity which would result from stepping into the eternal sources of ideas, the energy which would result from not judging other people, not revolving in your mind the sad old tedious tale of sins they have committed against you, but instead focusing on your own life, goals and purposes.

And of course, one would be SO much healthier physically and mentally if one could forgive, and refuse to judge. Some estimate that 60 to 90 percent of illness is psychosomatic, caused by our negative thoughts. Colds, flu, digestive ailments, allergies flaring up, insomnia, exhaustion—most of us have experienced these after emotional upsets; perhaps prolonged emotional strain could lead to more serious conditions.

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Last week, I got so angry with a member of my family that I took to bed at 9 p.m. so that I would not sin with my words, not crush through a strongly worded expression of anger.

But I tossed and turned as I tried to pray in tongues, and pray the Jesus prayer to mitigate my anger and not judge. Some success, much failure!

Well, anger and judgement are not the best way to get to sleep. I was awake much of the night, my muscles stiff and tense, and slept in till 9 a.m. I would normally have slept for 8 hours.

Wow, how much could I have written in the extra 4 hours?

* * *

Forgiveness as a life-style. Letting injuries go as soon as they surface. I simply must learn it.

For anger is spending your energy in negativity. Judgement is spending our passion in negativity.

If we learned to forgive, we could instead invest that energy and passion in our own lives.

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How do we forgive? The absolute best way is the way Jesus commanded.

We bless the person we are angry with. We pray for them. We ask God to give us a love for them (Luke 6:28) for our sake as well as for theirs, for love is a warmer, lovelier, more energizing thing to have in your heart than prickly, cold hatred.

And “Then your reward will be great, and you will be children of the Most High, because he is kind to the ungrateful and wicked.” (Luke 6:35).

As a child, we will have access to the goodness of God’s household: financial provision, unleashed creativity, protection from our enemies, answered prayer.

We will pray with power for the greatest block to answered prayer will be removed. We will have fulfilled Jesus’ condition for the cleansing of the heart even before we pray, “And when you stand praying, if you hold anything against anyone, forgive them.” (Mark 11:25)

Prayer takes practice. I pray most effectively (seeing changes in myself, and my life and circumstances) after reading books on prayer and making lists and praying through them. In this respect, the most life-changing books on prayer I’ve read are The Circle Maker and I Will Lift Up Mine Eyes.

Forgiveness too is a learned art. While ultimately, it is a miracle like falling in love, it is also a mental and emotional discipline, which goes through stages, and which we can partly learn from others.

Some things in the spiritual life have disproportionate power; they are the atomic bombs of the spiritual life! Prayer, so quiet, so invisible, makes things happen, in our spirits and in the external world around us. Forgiveness too has disproportionate power.

I have heard Heidi Baker talk about forgiving her daughter’s rapist (an drug addict she had sheltered) and how this forgiveness freed her daughter from nightmares and post-traumatic stress syndrome. If Heidi had not brought herself to do so, she might have continued in ministry, but it would have been a mediocre one, not characterized by miracles and joy as hers is.

For myself, I love it when I come to the point of forgiveness. I love the spiritual power, and the sense of joy and love. And freedom. And best of all, there is a new unleashing of creative power, ideas, stories and blogs!

A haunting passage in Carl Gustav Jung’s memoir, Memories, Dreams, and Reflections, describes a woman from whom horses, dogs and people fled, for they sensed dark guilt within her.
“A lady came to my office. It was apparent that she belonged to the upper levels of society. She had been a doctor, she said. What she had to communicate to me was a confession; some twenty years ago she had committed a murder out of jealousy. She had poisoned her best friend because she wanted to marry the friend’s husband. She had thought that if the murder was not discovered, it would not disturb her. She wanted to marry the husband, and the simplest way was to eliminate her friend. Moral considerations were of no importance to her, she thought.

The consequences? She had in fact married the man, but he died soon afterward, relatively young. During the following years a number of strange things happened. The daughter of this marriage endeavoured to get away from her as soon as she was grown up. She married young and vanished from view, drew farther and farther away, and ultimately the mother lost all contact with her.

This lady was a passionate horsewoman and owned several riding horses of which she was extremely fond. One day she discovered that the horses were beginning to grow nervous under her. Even her favourite shied and threw her. Finally she had to give up riding. Thereafter she clung to her dogs. She owned an unusually beautiful wolfhound to which she was greatly attached. As chance would have it, this very dog was stricken with paralysis.

With that, her cup was full; she felt that she was morally done for. She had to confess, and for this purpose she came to me. She was a murderess, but on top of that she had also murdered herself. For one who commits such a crime destroys his own soul. The murderer has already passed sentence on himself.

If someone has committed a crime and is caught, he suffers judicial punishment. If he has done it secretly, without moral consciousness of it, and remains undiscovered, the punishment can nevertheless be visited upon him, as our case shows. It comes out in the end. Sometimes it seems as if even animals and plants “know” it. As a result of the murder, the woman was plunged into unbearable loneliness. She had even become alienated from animals.

And in order to shake off this loneliness, she had made me share her knowledge. She had to have someone who was not a murderer to share the secret. She wanted to find a person who could accept her confession without prejudice, for by so doing she would achieve once more something resembling a relation-ship to humanity. And the person would have to be a doctor rather than a professional confessor. She would have suspected a priest of listening to her because of his office, and of not accepting the facts for their own sake but for the purpose of moral judgment. She had seen people and animals turn away from her, and had been so struck by this silent verdict that she could not have endured any further condemnation.

Sometimes I have asked myself what might have become of her. For that was by no means the end of her journey. Perhaps she was driven ultimately to suicide. I cannot imagine how she could have gone on living in that utter loneliness.” (Memories Dreams Reflections, Carl Gustav Jung, p 122)

Unconfessed, hidden guilt extracts a terrible psychic price.

* * *

And guilt, unconfessed, unforgiven can lead to terrible paralysis, literally or metaphorically.

Challenged by the Pharisees, he turns from the root cause to the manifestation and says, “Get up, take up your mat and go home.”

And the man does so.

* * *

A healthy spiritual life requires the daily practice of confession and receiving forgiveness. “Forgive us our sins,” the Lord’s Prayer teaches us to say. And, equally importantly, he teaches us to extend the self-same forgiveness to others.

Otherwise, terrible guilt we have not confessed and asked forgiveness for, or terrible sadness and anger at the effect of others’ sin upon us can leave us “paralysed.”

* * *

Paralysed? There are many 21st century manifestations. A deep sadness or depression or anxiety, that renders it impossible to move on, to pursue meaningful action, to pursue dreams. These mental disorders affect 26.2 of the US population in any given year, according to the National Institutes of Mental Health, and 25% of the British population every year, according to the Mental Health Foundation (to look at stats from the two countries I’ve boomeranged between for the last 29 years).

Eastern State Hospital was a massive psychiatric hospital at the edge of Williamsburg, Virginia, where I lived for 12 years. A Christian psychiatrist, who worked there, famously said that if people would accept God’s forgiveness, and so be absolved from their guilt, Eastern State would be almost empty overnight. I believe it.

* * *

I recently was overwhelmed with sadness and guilt over my actions. A member of my family had wanted something very badly, and I did not support them fully, partly because I was sure they would achieve it without my active hovering, and partly because I was absorbed and abstracted by my own work. And their big break did not initially work out.

I was so sad, so paralysed by guilt and sadness for a few days. Tossing and turning in the night, I “heard” these words, “Your guilt is taken away, and your sin atoned for.” (Isaiah 6:7). (One of the benefits of stocking your mind with Scripture is that it surfaces in your hour of need!)

I sighed with relief. My guilt had indeed been taken away, and my sin atoned for by Jesus, wondrous but true news.

I had to accept this complete forgiveness, akin to the forgiveness a father offers a toddler who smashes a crystal goblet or scribbles on an antique first edition. I had to accept it from God, and from the individual.

And after, again, expressing my sorrow to God and the person whom my actions had affected, it was time to “get up and walk,” smiling as one whose guilt had been taken away and sin atoned for.